WODs 240303-240309

3/3-3/9

Monday

15 minutes to establish a 1 RM Squat Clean Thruster

WOD 

4-5-6-7-8 reps for time
Squat Clean Thruster @ 80%
Bar Muscle-ups or Chest To Bar Pull-ups


Tuesday

3 Rounds For Time

20 Wall Balls (20/14)

20 Box Jumps (24/20)

20 Hollow Rocks


Wednesday 

Bench Press

5 x 5 reps

Increase weight on each set

WOD

Three Rounds for max reps:
90 seconds: 9 Burpee Box Jumps + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds: 9 Burpee Box Jumps + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds: 9 Burpee Box Jumps + Max Reps of Toes to Bar
Rest 30 seconds


Thursday

Every 2 minutes for 20 minutes

10 Reverse Lunges

8 DB Hang Snatch

6 DB Thrusters

Two DBs. Pick weight. Use the same pair of DB's for the entire workout


Friday

3 Rounds

5 Power Cleans (155/105)

10 Strict Pull-ups

15 Push-ups

20 Air Squats

25 Sit-ups


Saturday

CrossFit Games Open Workout 24.2

20 Minute AMRAP

Row 300 Meters

10 Deadlifts 

50 Double-unders

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